Glute Building Exercises to Build a Stronger, Sexier You!

Here's one we prepared earlier ;)

Swiss Ball Butt Busters

These are great glute building exercises. After a set of these you will be feeling the burn! Keep them up though. These not only give you a perky butt, but toned hamstrings too!.

1. Lie on the ground with your feet up on a swiss ball.
2. Raise your hips so that you have a straight back.
3. This is the start position.
4. Bend your knees to 90 degrees.
5. The swiss ball will roll with your feet.
6. Make sure that you do not bend at the hips.
7. Hold for about a second.
8. Roll back to the start position.
9. Repeat.

Milk Dumbottle Lunges

This exercise uses milk dumbottles. You can learn how to make these here

This exercise is really good for your glutes and thighs.

1. Get a milk dumbottle in each hand.
2. Stand up straight squeezing your ass.
3. Step into the lunge position.
4. Hold that for about a second.
5. Push off your leg to stand up again.
6. Change legs.
7. Repeat.

Killer Squats

These aren't called killer squats for no reason. They're great glute building exercises and they're great for your thighs too! This exercise will be difficult to start off with. But, don't worry, in time they will become easier. You can use a support at the start until you build up your strength.

1. Find something to help you balance.
2. Put one leg out to the front.
3. Lower your body with your other leg.
4. Try to do this as slowly as you can.
5. Slowly stand again.
6. Repeat...if you can.
7. Change legs.

Killer Twists

After a few sets of these you will probably feel pretty weak. These exercises are excellent for your butt. The great news is, they work your thighs and obliques while you're at it!

This exercise can be a little confusing to explain. Hopefully we've got it though. Just look at the pictures and read it carefully.

1. Find a weight - a medicine ball or milk dumbottle will work fine.
2. Spread your legs about 1/2 a meter apart.
3. Twist your body towards one side.
4. Hold your weight up above your head.
5. This is the starting position.
6. Lower the weight and twist your body towards the opposite side.
7. Bend your knees and crouch.
8. Remember to keep a controlled movement.
9. Stand up again slowly and move back to the start position.
10. Repeat.
11. Change sides.

Doggy Leg Kicks

A lot of people feel self conscious doing these at the gym. That's why working out at home is awesome. These exercises are really good for isolating your glutes.

1. Get onto all fours.
2. Keep your back as straight as possible.
3. Raise one foot upwards.
4. Try keep a 90 degree angle between your hamstring and calf.
5. Make sure that you keep your hips level. There's no point lifting your leg as high as you can and twisting at the hip.
6. Squeeze your butt throughout the exercise, especially at the top.
7. Lower your leg back down, but don't touch the floor.
8. Remember to do this in a controlled movement.
9. Repeat.
10. Change legs.

Back Kicks

This is a great exercise. It makes you feel like a dancer. No wonder ballerinas have such sexy bodies! Remember to keep it controlled, no whippy swinging.

1. Find a ledge or something to hold for balance.
2. Keep your back as straight as possible and your hips aligned.
3. Hold one leg slightly out to the front.
4. With a controlled movement slowly move it backwards.
5. Go as high as you can without twisting at the hip.
6. Squeeze your butt as you raise your leg backwards.
7. Return to the start position.
8. Repeat.
9. Change legs.

Squat Squeezes

Here's another glute exercise which makes a lot of people feel self-conscious. If you do them correctly they will look like mild pelvic thrusts! This is a great glute building exercise which you can do anytime.

1. Stand with your hands on your hips.
2. Tilt your hips forward.
3. Squeeze your glutes.
4. Lower yourself into the squat position.
5. Hold for about a second.
6. Raise your body to the start position.
7. As you are raising, tilt your hips forward and squeeze your glutes.
8. Keep squeezing for 3-5 seconds.
9. Repeat.

Lunge Jumps

This is a great exercise. It gets your heart rate up and really works your glutes and thighs.

1. Get into the lunge position.
2. Spring yourself as high as you can into the air.
3. While you're in the air, switch legs.
4. Land in the lunge position on the opposite side.
5. Repeat.

Lunges With Dumbbells

This is quite a common exercise, and it should be. It's just so effective. This exercise works your glutes and thighs. It is a must to add into your fitness training at home workout.

1. Stand up straight.
2. Hold a dumbbell in each hand.
3. Step forward into the lunge position.
4. Hold for about a second.
5. Push yourself back up to the standing position.
6. Squeeze your butt as you come up.
7. Do the same with your opposite leg.
8. Repeat.